CrossFit South Rockland

Saturday, May 30, 2015

Saturday Week #1 Loading



Warm up  


Skill
Movement standards

WOD
2 minute AMRAP
Weighted pull ups w/25 m/50
Rest 3 minutes
2 minute AMRAP
Weighted dips w/25 m/50
Rest 3 minutes
2 minute AMRAP
Weighted pistols w/25 m/50


Friday, May 29, 2015

Friday Week #1 Loading


Warm up
2 minute jump rope complex (25 singles/ 5 double unders)
OHS
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Bench press

WOD
5x
400m MB run w/14 m/20
Bench press w/body weight m/1.5 body weight max reps


Thursday, May 28, 2015

Thursday Week #1 Loading



Warm up  
800m run
3x 15
V-ups
Hollow rocks
Flutter kicks

Skill
Single arm shoulder to OH

WOD
5x
5 single arm shoulder to OH (each arm)
40m single arm DB farmers walk
10 push ups and over the DB


Wednesday, May 27, 2015

Day#45 Week #1 Loading




Partner warm up  
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner-squat (yes squat your partner)
Partner carry

Skill
Movement standards

Partner WOD
10 minute AMRAP
100m partner carry (each)
12 MB partner sit ups (together) w/14 m/20

Tuesday, May 26, 2015

Day#44 Week #1 Loading



Warm up  & Skill
Snatch & clean and jerk technique

WOD
2 minute AMRAP
Snatch w/115 m/165
Rest 3 minutes
2 minute AMRAP
Clean and jerk w/145 m/195
Rest 3 minutes
2 minute AMRAP
Deadlift w/195 m/285

Monday, May 25, 2015

Day#43 Week #1 Loading






Warm up  & Skill
Movement standards

WOD
Murph
20# Vest
Run one mile
100 pull ups
200 push ups
300 squats
Run one mile

*Partition any way/ 45 minute time cap*


Saturday, May 23, 2015

Day#41 Week#9 TEST


MB Warm up  
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Movement standard

WOD
Strict press
5 x 1

Friday, May 22, 2015

Day#40 Week#9 TEST


Warm up & Skill
Clean technique

WOD
Alexander
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#


Thursday, May 21, 2015

Day#39 Week#9 TEST



Warm up  
800m run
Close grip OHS
Good morning
KBS
Dips
Broad jumps

Skill
Movement standards

WOD
Fran
21-15-9
Thrusters w/65 m/95
Pull ups


Wednesday, May 20, 2015

Day#38 Week#9 TEST



Partner Warm up  
Ping pong 5x
30 double unders
20 Russian KBS
10 OHS

Skill
TTB technique and stone G2S

WOD
(G) Test #7
1 minute Max TTB
Rest 3 minutes

(W) Test #8
1 minute max effort stone GTS W/#95 M/#145
Rest 3 minutes

(M) Test #1
600m run max effort


Tuesday, May 19, 2015

Day#37 Week#9 TEST



Warm up  
3 minutes of jump rope complex (5 singles/ 5 double unders/ 10 singles/ 10 double unders/ 15 singles/ 15 doubles)
Good mornings
OHS
Strict pull ups
Strict ring dips
Strict TTB

Skill
Snatch and OHS

WOD
Nancy
5 rounds for time:
400m run
15 OHS w/65 m/95


Monday, May 18, 2015

Congrats!!!!

Congrats George & Natalyia! 5th place out of 13 Teams in New Windsor this weekend

Day#36 Week#9 TEST



Warm up 
800m run
TTR
Good mornings
OHS
Push up complex
Hollow jumps (jumping on stack maintaining hollow body position)

Skill
Muscle ups

WOD
30 muscle ups for time


Saturday, May 16, 2015

Day #34 Week #8 Volume


Warm up  
800m run

Skill
Movement standards

WOD
Crain
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts w/95 m/135
50-Yard Sprint
34 Box Jumps w/20 m/24
50-Yard Sprint
34 Clean and Jerks w/65 m/95
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots w/14 m/20
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

Friday, May 15, 2015

Day #33 Week #8 Volume




Warm up  & Skill
Reviewing and building up to working weight of each type of squat

WOD
12 minute AMRAP
15 OHS (W45/ M75)
15 Front squat (W75/ M105)
15 Back squat (W105/ M135)

Thursday, May 14, 2015

Day #32 Week #8 Volume



Warm up  
800m run
15 OHS
15 pull ups
15 dips
15 GHD sit ups
15 GHD back ext
15 lateral jumps over monorail

Skill
Movement standards

WOD
For time:
21-15-9
Row for calories
Jump lunges


Wednesday, May 13, 2015

Day #31 Week #8 Volume




MB Warm up  
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Movement standards

Partner WOD
25 minute ping pong
200m run (each)
2 rope climbs (each)
15 wall ball shots (each)

Tuesday, May 12, 2015

Day #30 Week #8 Volume


Warm up  
2 minute jump rope complex (10 singles/ 10R/ 10 L/ 10 double unders)
P-bar complex
Strict pull ups
Plate pinch carry
Plate push
Strict TTB

Skill
Stone G2S

WOD
For time:
Stone G2S 12-9-6-3 w/95 m/145
HSPU 3-6-9-12

Monday, May 11, 2015

Day #29 Week #8 Volume



Warm up  & Skill
2 minute row

Push
Pry
Rock
Roll
Full stroke

2 minute row

WOD
For time:
1K row
800m run